9/28/2023 0 Comments Tempo clean pull![]() Intensity comes only after one can consistently demonstrate the proper mechanics of a movement. Quality of movement should be your first priority. Here are my top 3 reasons for including tempo prescriptions with lifts: 1. Tempo training is important at all stages of an athlete’s development – from beginners who simply want to learn to lift weights and shed a few pounds to Olympic caliber athletes of all disciplines. Why Tempo Training When Lifting is Important Others will wonder why they have to follow the tempo prescription. Got it? If you need more practice, think about how you would perform the following:įor many of you, just understanding how to read the prescription will suffice. So, to ensure that your 4-second count and mine are the same, use “one thousand,” as in: 1-one thousand, 2-one thousand, 3-one thousand, 4-one thousand. It seems silly to even mention how to count seconds, but I have heard many clients audibly count to 4 in less than one second while under a heavy load. Take, for example, a weighted pull-up prescription of 20X2, the athlete would be expected to hold his or her chin over the bar for two seconds before beginning to come down. The fourth number refers to how long you should pause at the top of the lift. If the third number is a 2, it should take the athlete 2 seconds to get the lift to the top regardless of whether they are capable of moving it faster. ![]() In many cases, this will not be very fast, but it is the intent that counts – try to accelerate the weight as fast as you can. The X signifies that the athlete should EXPLODE the weight up as quickly as possible. The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top of the lift. ![]() If, however, the prescription was 32X0, the athlete would be expected to pause for 2 seconds at the bottom position. In our front squat example, the prescribed 0 means that the athlete should reach the bottom position and immediately begin their ascent. The second number refers to the amount of time spent in the bottom position of the lift – the point in which the lift transitions from lowering to ascending. ( The first number always refers to the lowering/eccentric phase, even if the movement begins with the ascending/concentric phase, such as in a pull-up.) The Second Number Using our front squat example, the 3 will represent the amount of time (in seconds) that it should take you to descend to the bottom of the squat. The first number refers to the lowering (eccentric) phase of the lift. Here’s what that means when you’re lifting: The First Number In a workout, the tempo prescription will follow the assigned number of reps, such as: Tempo prescriptions come in a series of four numbers representing the times in which it should take to complete four stages of the lift. It’s time for the entire Invictus community to understand how to read tempo prescriptions and understand why tempo training is beneficial. ![]() So, what is tempo training in lifting and training? I was introduced to the benefits of tempo training by my coach and mentor, James Fitzgerald, who uses it very effectively to train many of the top CrossFit competitors. The benefits of tempo training have been touted for years by the likes of Bulgarian Olympians and their coaches to internationally renowned strength coaches Ian King and Charles Poliquin. Olympic caliber athletes from all over the world use tempo training to become stronger, faster and more powerful. Tempo training is not just for bodybuilders. it might be your key to avoiding injury and getting stronger. What Does 30X0 Mean? Why I Like Tempo Training
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